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Dill & Mushroom Egg Cups

Growing up in a small town in Colombia, eating red meat was a real luxury. My grandmother used to make a beef stew called "Sancocho" every weekend to give us a taste of meat. Little did I know that not having access to red meats all the time as a child would help me to adapt to a plant-based diet when my autoimmune diseases knocked me down.

Chicken and eggs were our main source of protein. As my Sjögren's Syndrome progresses, I have more difficulty swallowing crunchy foods. Eggs and cooked vegetables are always versatile, soft and delicious. I was hesitant to try eggs that could be stored to consume on later days, until I tried baking egg muffins. You can add any ingredients, especially those veggies you have in the fridge and had not had time or energy to cook. For these egg cups I used: mushrooms, fresh dill, frozen veggies, green onions.

Let's just go to the recipe:


  • 6 large eggs

  • 2/3 cup homogenized milk or milk alternative*

  • 1 cup frozen vegetables

  • 1/2 cup mushrooms, chopped

  • 4 tbsp fresh dill, chopped

  • 1 green onion stalk, chopped

  • 1/2 cup cheddar cheese, grated or vegan alternative *

  • black pepper, paprika and salt to taste

* I used Organic Silk Soy Milk for this recipe


  • Preheat oven at 350 degrees. Grease a 12-muffin tray with vegetable non-stick spray.

  • In a mixing bowl, whisk together the eggs, milk, paprika, salt and pepper. Add frozen vegetables, mushrooms, dill, green onions until thoroughly combined.

  • Pour the mixture into each of the muffin cups until each are filled.

  • Sprinkle each muffin cups with cheddar cheese

  • Bake for 20 minutes.

  • Serve right away or store in airtight container for up to four days in the fridge or up to one month in the freezer.

Arthritis Dietitian Tips:

  • Fill the muffin cups to 1/2 or 3/4 with the egg filling. The egg cups will rise in the oven.

  • Greasing your muffin tray is essential! You may use vegetable non-stick spray, olive oil, coconut oil, or avocado oil.

  • Allow 5 to 10 minutes for your egg cups to settle, then gently loosen up the edges with plastic spatula, so they can easily come out.

  • Double up the recipe and store the egg cups in the freezer for those days you need a protein boost at any time during the day.


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